Nutrition for the footballer

Nutrition for the footballer   Without the correct nutritional support the player will not be able to sustain an intensive training programme over a long period of time, and improvement will therefore be limited.   An understanding of nutrition is also necessary to ensure optimum performance in competition, with manipulation of the diet leading to substantial improvements in performance. The difference between the skills and fitness characteristics of the winning and losing team can often be small and, where other things are equal, attention to diet can be the difference between the team at the top of the league and the others.   It is consistently shown in surveys that the importance of attention to diet is recognized by coaches and athletes from all sports, and a large majority believe that nutrition is an important part of the preparation for competition.   This recognition of the importance of nutrition is not, however, matched by knowledge of the principles on which good nutritional support is based and how, practically, this is best achieved.   Nutrients and foods   It is important that the components of nutrition are known, mainly:   Carbohydrates, Fats, Proteins, Vitamins, Minerals, Fibre, Water, Alcohol.   The food and drink that we consume contain a variety of these nutrients, and it is essential that the right balance is achieved on a daily basis in order to optimize performance.   u    Think about what you ate yesterday and try to categorize each food according to the list above.   The foods that we consume play three major roles within our bodies:   1.       Provide energy – almost all our bodily functions rely on the energy contained within the foods we eat and drink. 2.       Assisting in growth and repair – body tissues are constantly being broken down and regenerated. This is achieved by utilizing the foods we eat and is especially important when players are injured. 3.       Maintaining general body functions – as well as providing energy to train and compete, the daily needs of individuals must be met in order to maintain the function of our biological systems, for example, the heart, lungs and stomach.   For the footballer, ensuring the diet contains sufficient energy to meet the daily requirements is most critical. When considering whether a player’s diet is ‘healthy’ or ‘balanced’, many nutritionists believe that if the correct amount of fuel is provided by the right proportion of nutrients, then enough of the other essential nutrients will also be provided.   No one food contains all the nutrients we need, therefore, it is important that a wide variety of foods are consumed. Below shows a number of foods from the major food groups and indicates what proportion should be consumed on a daily basis.   The major food groups and proportional daily requirements Sources of nutrients and their major roles   Nutrients Major roles Sources Carbohydrates Foods high in carbohydrates are commonly divided into two types: ·          Simple carbohydrates, which tend to be found in highly refined foods. ·          Complex carbohydrates, which tend to exist in their natural unrefined state Carbohydrates in either form are broken down to glucose in the body and stored as glycogen. The majority is stored in muscles; some is stored in the liver, which is used to raise the level of blood glucose when required and supply the brain and muscles. Great demands are placed on carbohydrates stores during heavy exercise. Simple (sugar): confectionary, cakes, preserves, soft drinks. Complex (starches): rice, bread, pasta, potatoes, cereals, fruit. Fats Fats can be split into two types: ·          Saturated fatty acids, which are mainly found in animal fats and are usually solid at room temperature. ·          Unsaturated fatty acids, which mainly come from vegetables or fish sources and are liquid or soft at room temperature. Fats are stored mainly in adipose tissues and some are stored in muscle cells. They contribute to the general health of individuals, their metabolism playing an important role in the production of energy. Some essential fatty acids must form part of any acid. Butter, margarine, lard, oils, oily fish (mackerel, pilchards, salmon), pasties, cheese, whole milk, nuts, fresh food. Proteins   Proteins are composed of amino acids, and form an essential component of any diet. They are required for the growth and repair of body tissues, the building blocks of hormones and enzymes. They are also important in the functioning of the immune system. Milk, cheese, meat, yoghurt, poultry, fish, eggs, nuts, pulses. Vitamins and minerals. Vitamins and minerals play an important role in energy metabolism; deficiency of one or more of these micronutrients can impair exercise capacity. Deficiencies, however, are rare in sportspeople. Excessive amounts of some micronutrients may be harmful. Fruit, vegetables, nuts, fish, meat, eggs, dairy products, cereals. Fibre (non-digestible vegetables, carbohydrate) Dietary fibre is a mixture of mainly indigestible substances which are found in plant cells. In the digestive system dietary fibre assists the body to absorb and use nutrients. Deficiencies can result in constipation and gallstones. Seeds, peas, beans, vegetables, fruits, wholegrain cereals. Water Water performs numerous functions and is one of the body’s most important nutrients. It acts as the major transport medium in the body and is crucial in the regulation of body temperature and preventing dehydration. Foods, drinks, formulated sports drinks. Alcohol Alcohol may make a major contribution to the total energy intake of a person’s diet. However, this energy source cannot be utilized by muscles; it is slowly metabolized by the liver at a constant rate. Excessive amounts are stored as fats. Alcoholic drinks: beers, wines, etc.     Energy, energy sources and requirements for football   The adequacy of a diet is often expressed by referring to the percentage of energy supplied by the three nutrients (carbohydrate, fat, protein). Before we can assess this, the energy content of these nutrients must be understood.   A healthy diet is one in which the energy intake matches a person’s daily demands and over half is provided by carbohydrate-containing foods, less than a third from fat and the remainder from protein.   The major food groups and proportional daily requirements The recommended composition of a sportsperson’s diet is slightly different, with the energy requirements being greater in the case of footballers. This is determined by three components:   1.       Basal metabolic rate (BMR) which is the minimum rate of metabolism for an individual (approximately 2/3 of our daily energy expenditure. 2.       The energy expended on the digestion, absorption and storage of food (approximately 10% of our daily energy expenditure). 3.       The energy cost of exercise, including daily activities and training/playing.   It is recommended that players should get as much as 60-70% of their daily energy requirements in the form of carbohydrate. Tables A and B below (Diet 1 and Diet 2) represent hypothetical daily diets. It should be apparent that although Diet 1 would meet the energy requirements of an active 75 kg male player, it would not fulfil his requirements in terms of the proportion of nutrients required. On the other hand, Diet 2 is the reverse – the proportions of the diet are ideal but the energy requirements of the player would not be met.   u      Use the tables below as a template and track your daily food intake. Nutrition for the footballer   Table A Hypothetical daily food intake (Diet 1) Food Weight (g) Energy (kcal) Protein (g) Fat (g) Carbohydrate (g) Fibre (g) Breakfast Sausage (fried) Bacon (fried) Eggs (fried) Bread (fried) Lard Coffee Milk Sugar   60 60 45 30 30 5 30 30   222.1 268.5 66.1 73.3 270.0 4.8 19.5 128.0   6.4 14.7 5.5 2.3 0 0.7 1.0 0   19.3 23.3 4.9 0.5 30.0 0 1.1 0   5.7 0 0 14.9 0 0.5 1.4 32.0   0 0 0 0.8 0 0 0 0 Lunch Mars bar Cheese Butter White roll Crisps Cola drink   45 20 100 80 30 285   205.7 405.5 150.8 196.6 164.0 119.6   2.4 26.0 0.8 6.2 1.9 0   8.5 33.5 16.4 1.4 10.8 0   29.9 0 0 39.8 14.8 29.9   0 0 0 2.2 3.6 0 Dinner Cod in batter Chips Two pints beer   200 250 1,140   402.2 655.6 269   39.2 9.5 2.4   20.6 27.2 0   15.0 93.2 26.2   0 6.3 0 Totals   3,621 119 197.5 303.3 12.9 % energy     +6.6% alcohol 13% 46.4% 34.0%     Table B Hypothetical daily food intake (Diet 2) Food Weight (g) Energy (kcal) Protein (g) Fat (g) Carbohydrate (g) Fibre (g) Breakfast Muesli Skimmed milk Wholemeal toast Low-fat spread Honey Fresh orange juice Tea Skimmed milk   100 250 100 20 50 150 3 30   385.2 86.7 226.7 72.9 153.6 53.2 0 10   13.0 8.5 8.8 0 0.2 0.6 0 1   7.6 0.3 2.7 8.1 0 0 0 0   66.2 12.5 41.8 0 38.2 12.7 0 1.5   7.4 0 8.5 0 0 0 0 0 Lunch Wholemeal bread Low-fat spread Lean ham Tomato Lettuce Apple   100 20 50 25 15 150   226.7 72.9 135.1 3.6 1.2 73.6   8.8 0 12.4 0.2 0.1 0.5   2.7 8.1 9.5 0 0 0   41.8 0 0 0.7 0.2 17.9   8.5 0 0 0.4 0.2 2.3 Dinner Roast chicken Jacket potato Sweetcorn Runner beans Cauliflower Tinned peaches Ice cream   120 200 60 60 80 120 150   170.4 267.6 48.3 14.8 10.8 139.6 257.5   31.8 5.2 1.7 1.4 1.5 0.6 5.2   4.8 5.2 0.3 0 0 0 11.1   0 50 9.7 2.3 1.2 34.3 34.2   0 5 3.4 2 1.4 3 0 Totals   2,410 101.5 60.4 365.2 42.1 % energy     16.8% 22.6% 60.6%     Energy metabolism   Everyone should have an understanding of how different energy sources are used by the body, but this should definitely be the case for any footballer involved in regular participation.   Aerobic metabolism   Energy is provided mainly by carbohydrate and fat. During low-intensity exercise the body uses oxygen to burn up both carbohydrate and fat to provide energy for the muscles to work. This method of energy production is known as metabolism. At this intensity fat accounts for more than half of energy production.   Anaerobic metabolism   As exercise becomes more intense, the body utilizes mainly carbohydrates, and relies less on aerobic metabolism. This is known as anaerobic metabolism. Most anaerobic energy comes from converting carbohydrate to lactic acid, which can only continue for a limited period of time because of the fatiguing effects of lactic acid.   A players carbohydrate stores are limited, and when the exercise intensity requires energy to produce anaerobically the carbohydrate stores are used up quickly. The lactic acid produced is a waste product of this energy system and is known to be linked with muscular fatigue.   As a player becomes better trained, his or her capacity to produce energy aerobically, and therefore decreasing the production of lactic acid, increases. Also a player’s capacity to store carbohydrate in the working muscles increases. One of the aims of nutrition for footballers is to utilize this capacity and maximise a player’s potential, eliminating any likelihood of a player depleting his or her carbohydrate energy stores during a competitive match.   Dietary habits of football players   There has been very little research undertaken to investigate the nutritional habits of football players. Whilst evidence of nutritional habits is scarce, what evidence there is, combined with anecdotal evidence from those who have worked with football players, suggests that there is scope for improvements in playing performance.   Whilst the amount of work undertaken to analyse the diets of football players has been limited, the results of the studies that have been made clearly suggest that there is considerable potential for footballers at all levels to increase their carbohydrate intake.   Understanding carbohydrates   Carbohydrate and fluid intake should be the main consideration for football players as glycogen (stored carbohydrate) depletion and dehydration are two major causes of fatigue during football training and matches.   Foods that contain carbohydrate are listed below: Breads, pizza bases and crispbreads, Rice, pasta and noodles, Potatoes and potato products, Peas, beans, lentils and corn, Fruits (fresh, dried and tinned), Sugar, jams, honey and fruit spreads, Biscuits, cakes and buns, Confectionery and muesli bars, Fruit yoghurts and other puddings, Soft drinks and commercial sports drinks, Glucose polymer powders.   Carbohydrate can be divided into two main categories: complex (starchy) carbohydrate found in foods such as rice, pasta, bread and potatoes, and simple (sugary) carbohydrate found in fruits, jams, honey and confectionary. In reality, most of the foods we eat contain a mixture of simple and complex carbohydrate e.g. cakes, buns, biscuits, breakfast cereals and puddings.   To ensure that a footballer’s diet is high in carbohydrate and is also ‘balanced’ a mixture of carbohydrate-rich foods and drinks should be consumed. This variety will help the player to consume adequate quantities of other nutrients such as protein, vitamins, minerals and fibre, which are also found in founds such as breads, rice, pasta, breakfast cereals, pizza, potatoes and fruits.   During training a player may need as much as 5-7 g of carbohydrate per kg of body mass per day, with a little more during intense training periods and in the 24-hour period after matches.   The immediate recovery period post training and matches is a crucial period during which the depleted muscle carbohydrate stores can be replenished at a faster rate than normal. It is recommended that immediately post training players consume 1-2 g of carbohydrate/kg and then the same again 2 hours later.   In conjunction with the fluids that players should be consuming, 1-2 g of carbohydrate per kg of body mass is not substantial and therefore not unrealistic to achieve. As a guide, the following food portions contain 50g of carbohydrate: Four to five slices bread/1 ½ bread rolls/ 3 ½ crumpets/ 1 banana sandwich, Large bowl cereal/ four Weetabix 170 g jacket potato/60g ( ½ packet) instant mashed potato, 170-225 g cooked pasta/rice, 450 g can baked beans, three bananas/four to five pieces fruit (apples, oranges, pears), Just over one bar chocolate or 60-100 g sugar confectionary, Seven teaspoons honey/ten teaspoons sugar, Just under 1 l ‘isotonic’ sports drink.   u      Read the labels on food packaging so that you can see the carbohydrate content of each food item.   It is difficult to achieve the recommended intake of carbohydrate from only three meals a day. Therefore, snacking should play a crucial role in a footballer’s nutrition programme. The size and timing of these snacks and whether they are in fluid or solid form will depend upon individual preference. For example, some players may have difficulty eating solid foods immediately after exercise, therefore, for these individuals, a sports drink should be consumed which will meet both fluid and carbohydrate requirements. u   Best Practice maintain carbohydrate levels by eating sensibly at meal times and snacking sensibly throughout the day.   The following snacks are popular amongst athletes. They are high in carbohydrate and relatively low in fat. ·         Banana/ jam/ honey/ chocolate spread or peanut butter sandwiches, ·         Muesli bars or sweetened popcorn, ·         Fruit cake, current buns, scones, American muffins, ·         Crumpets, bagels, English muffins, scotch pancakes, ·         Pop tarts, rusks and cereal, ·         Jelly cubes and confectionery, ·         Low-fat rice pudding, bread pudding.   What to eat and when   The competitive year for the football player can be divided into three main phases: the close season, the pre-season and the playing season. We will briefly consider the nutritional habits of football players during each of the these phases:   Close season   During the close season, it is suggested that the energy intake of a football player tends to greatly exceed energy expenditure. Activity levels decrease, and there is little attempt to modify eating habits accordingly. Total energy intake is not reduced to match the decrease in energy expenditure and during this phase there tends to be significant increases in the body-fat percentages of many football players.   Pre-season   During the pre-season phase, energy expenditure increases significantly as players enter a period of intense conditioning and fitness work. However, many players often severely restrict their energy intake during this phase in order to reduce the body fat which has been gained during the close season.   This restriction in energy intake is likely to adversely affect a player’s ability to train and play, and would not be necessary if energy intake had more closely matched energy expenditure during the close season. During the close season, players should therefore be encouraged to reduce their total energy intake to match their lower level of energy expenditure, although these will not be significant reductions if appropriate conditioning is adopted out of season.   Playing season   Throughout the playing season, energy intake generally appears to equal energy expenditure for the majority of football players. However, the contribution of the micronutrients, protein, fat, carbohydrate and alcohol to total energy intake could be changed to facilitate improved recovery and to support improved training and playing performances.   Many football players are not aware of the vital role of carbohydrate in supporting intensive training and playing. When travelling to away fixtures that involve extensive journey times players may miss breakfast and have to grab a quick snack on the road which will often have a high fat content. This will delay the process of digestion, and coupled with the lack of breakfast the low carbohydrate intake will contribute to an earlier onset of fatigue during the game.   After the match, energy consumption is often high in both fat and alcohol, which will not facilitate a rapid rate of recovery. It is suggested that high carbohydrate ‘ snacks’ should be made available to players travelling to and from away matches. Players should also be encouraged to eat foods with a high carbohydrate content after training sessions, and to ensure that their diet consistently contains a high proportion of carbohydrate foods.   During periods of injury, energy expenditure generally decreases, whilst energy intake often remains the same or even increases. Since energy intake will, therefore, exceed energy expenditure, the majority of players with a medium to long-term injuries experience significant increases in their body-fat levels. This decreases the rate of recovery and, if not corrected, increases the risk of further injury occurring. Injured players should be encouraged to pay particular attention to their nutritional habits during a period of injury by attempting to match their energy intake with energy expenditure.   During the close and pre-season phases (and periods of injury) there should be fundamental changes in the balance between energy intake and expenditure. Throughout the playing season there should be more subtle changes in the percentage contribution of fat, carbohydrate, protein and alcohol to energy intake, with the emphasis placed on increased carbohydrate consumption. These changes can be achieved through a combination of self-discipline and sensible rather than radical changes in nutritional habits.   u      Review your dietary habits at various points throughout the season and compare this to the recommendations above.   Consuming a diet which is low in fat   It is not necessary to totally eliminate fat from the diet. In fact, a certain amount of dietary fat is essential to ensure good health. However, many footballers are consuming large quantities of fat at the expense of their carbohydrate intake.   The following recommendations are designed to help a player to achieve a low intake of fat as well as a high intake of carbohydrate: Base every meal and snack around a carbohydrate-rich food and make sure that these items are the main food on the plate Meats and sauces should be accompaniments to the breads, pasta, rice, potatoes, etc. Use some reduced fat alternative foods rather than frying or roasting. Choose ‘plain’ cakes, buns and biscuits. These tend to contain less fat than the fancy versions.   Consuming adequate quantities of fluid   During training and competition it is vital to monitor a player’s state of hydration. The following checks will help you: Weight - 1 kg of weight lost over a training session is equivalent to the loss of 1 l of fluid. Players should aim to drink 1-1 ½ l of decaffeinated fluid for every 1 kg of weight loss during training and matches. The ‘pee’ test – Small volumes of dark coloured, smelly urine generally indicate the need to drink. Regular visits to the toilet producing copious quantities of relatively clear-coloured urine indicates sufficient hydration. Thirst – Thirst is an unreliable indicator of the need to drink. By the time you are thirsty you are already partly dehydrated. If you finish a training session and you are thirsty then you have not taken enough fluid on board during the session. Whenever you become thirsty start to drink immediately. Preferably, drink before you are thirsty.   u   Best practice  Always look to maintain fluid levels throughout the day by drinking little and often.   The best fluid to drink (i.e. one which has a rapid gastric emptying rate and is quickly absorbed) is a diluted carbohydrate/ electrolyte solution. Generally, commercial sports drink are formulated to try to meet these recommendations. It is difficult to ensure that home-made alternatives contain the correct mix of carbohydrates, fluid and electrolytes.   The recommendation is to drink before, during and after training as well as drinking as frequently as possible during a match. Practise drinking little and often. Gastro-intestinal distress is usually associated with drinking too much too quickly and is often noted in individuals who are already dehydrated.   Key hydration points ·         Rehydration is a major part of the recovery process after exercise, but little attention has been placed by players and coaches on the need to adequately rehydrate in order to optimally perform during subsequent exercise bouts. ·         It is well established that exercise performance is severely impaired in a dehydrated state (=2% decrease in body weight can lead to a greater 30% fall in performance) and that both high-intensity and endurance activities are effected. There is also an increased risk of heart illness in individuals who begin exercise in a dehydrated state. ·         Rehydration requires replacement of the body water loss, but ingestion of plain water is not an effective way to achieve a positive state of hydration. Drinks should contain moderately high levels of sodium and possibly some potassium. ·         To surmount ongoing urine loss, the volume consumed should be greater than the volume of sweat lost. Palatability of beverages is an important factor in stimulating drinking.   Traditionally, sports nutrition research has focused on running and cycling performances because of the ease by which research studies either on a treadmill or a bike can be controlled. However, the critical influence that nutrition can have on a football training and competition has now been recognized. A diet that is high in carbohydrate and adequate in its fluid content will ensure that the footballer can support consistent and intensive training, ultimately affecting performance.